High blood pressure, or hypertension, affects nearly half of adults worldwide and is a leading risk factor for heart disease, stroke, and kidney failure. While medications play a vital role in managing hypertension, there’s another highly effective treatment that often gets less attention: exercise.
A growing body of research has shown that regular physical activity can significantly lower blood pressure—sometimes as effectively as medication. Here’s a look at what the science says about how different types of exercise impact blood pressure and why incorporating movement into your routine is one of the best things you can do for your heart health.
Aerobic Exercise: A Proven Blood Pressure Reducer
Aerobic activity—think walking, jogging, swimming, or cycling—has been extensively studied for its impact on blood pressure. A landmark meta-analysis by Cornelissen and Fagard (2005) reviewed dozens of studies and found that aerobic exercise lowered systolic blood pressure (SBP) by an average of 3.8 mmHg and diastolic blood pressure (DBP) by 2.6 mmHg in individuals with normal blood pressure. The effect was even more pronounced in those with hypertension, with reductions of nearly 7 mmHg systolic and 5 mmHg diastolic.
These results are significant. Even small reductions in blood pressure can lower the risk of stroke and heart attack. For example, a drop of just 5 mmHg in systolic blood pressure can reduce the risk of stroke by up to 14%.
Strength Training: Not Just for Muscles
While aerobic exercise has long been the go-to for heart health, resistance training is gaining recognition for its benefits in blood pressure control. According to a 2011 meta-analysis by the same research team, strength training can reduce systolic blood pressure by about 2 mmHg and diastolic pressure by 1.7 mmHg.
While these numbers are smaller than those seen with aerobic activity, resistance training still contributes to overall cardiovascular health and can be especially beneficial when combined with aerobic workouts.
HIIT: Faster Results with Intervals
High-Intensity Interval Training (HIIT)—alternating bursts of intense activity with periods of rest—has gained popularity for its efficiency and effectiveness. Research by Ciolac (2012) found that HIIT can lead to even greater improvements in blood pressure than traditional moderate-intensity exercise, particularly in people with high or borderline-high blood pressure.
HIIT may work more quickly than other forms of exercise and is a great option for those short on time. However, it’s best approached with guidance, especially for individuals with existing cardiovascular conditions.
Guideline Recommendations: Movement as Medicine
Leading health organizations like the American College of Cardiology (ACC) and the American Heart Association (AHA) now recommend physical activity as a first-line treatment for stage 1 hypertension. Their 2017 guidelines suggest:
- 30–60 minutes of moderate-intensity aerobic activity, 5–7 days a week
- Incorporating resistance training at least two days per week
- Including flexibility and balance exercises, especially for older adults
These recommendations reflect a strong consensus: exercise isn’t just good for preventing high blood pressure—it’s also a powerful tool for managing it.
Walking Works Wonders
You don’t have to run marathons to reap the benefits. A study by Moreau et al. (2003) showed that even light activity, such as regular walking, can reduce blood pressure and arterial stiffness—especially in older adults.
Walking is accessible, low-impact, and requires no special equipment. It’s a simple but effective way to make a big impact on your blood pressure and overall well-being.
Takeaway: Make Movement a Habit
Exercise is one of the most effective, low-cost, and side-effect-free ways to lower blood pressure. Whether it’s a brisk walk, lifting weights, or a HIIT workout, the key is consistency. Aim to move most days of the week, find activities you enjoy, and remember that even small steps add up.
Your heart—and your blood pressure—will thank you.